October 14

How to Make Weight Loss Easier After Menopause/Perimenopause


There is no doubt that menopause changes things. And, while it doesn’t prevent fat loss, it does require a unique strategy. In this video, I discuss how fat storage changes as we move into menopause and how to work around those changes to make weight loss easier without resorting to hormone therapy.

In the video, you'll learn…

*How low estrogen makes belly fat more likely
*The role insulin plays in post-menopausal weight gain
*The three eating strategies that allow you to lose weight after menopause.

Read the transcript of the video on my blog:


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More Videos by Dr. Becky:
3 Ways to do Intermittent Fasting:
What Can You Eat on a Low Carb Diet? (Full Food List)
5 Low-Carb, High-Fat Foods to Eat Every day:
Intermittent Fasting for Women Over 50 – Helpful or Harmful?

Research mentioned in the video:
Menopause slows RMR:

Disclaimer: Dr. Becky Gillaspy, DC received her Doctor of Chiropractic degree from Palmer College of Chiropractic in 1991. Her use of “doctor” or “Dr.” in relation to herself solely refers to that degree. Dr. Gillaspy was a licensed chiropractor in Pennsylvania, but she no longer practices chiropractic in any state and does not see patients. This video is for general informational purposes only. It should not be used to self-diagnose and it is not a substitute for a medical exam, cure, treatment, diagnosis, and prescription or recommendation. It does not create a doctor-patient relationship between Dr. Gillaspy and you. You should not make any change in your health regimen or diet before first consulting a physician and obtaining a medical exam, diagnosis, and recommendation. Always seek the advice of a physician or other qualified health provider with any questions you may have regarding a medical condition. Dr Becky Fitness LLC and Dr. Rebecca Gillaspy, D.C. are not liable or responsible for any advice, course of treatment, diagnosis or any conclusions drawn, services or product you obtain through this video or site.


2 Fit Docs, aging, belly fat, cravings, dr becky, dr becky fitness, easy, estrogen, fasting, fat, fat loss, hormone therapy, hormones, hot flash remedy, hot flashes, if, insulin, insulin resistance, intermittent fasting, keto, keto diet, keto food, keto recipes, ketogenic, ketogenic diet, ketosis, lchf, loss, low carb, low carb diet, low carb recipes, menopause, menopause symptoms, over 50, perimenopause, post menopause, weight loss, women, womens health

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  • Your informative advice and insights about belly fat are much appreciated. After menopause I went from a slim waistline to tubby, but was often down on myself thinking I didn’t exercise enough restraint with food intake or exercise enough. Having fibromyalgia didn’t help. Thank you for the clear explanation.

  • Great, upbeat video – thank you. My humble advice for women is to make sure you’re in good, lean shape at 50, heading into menopause. The belly fat thing is quite horrifying. Before, I could cut back for a week or two and my belly would get back into shape. Now, at 56 years old, it just won’t. But with your advice it’s slowly but surely losing its excess fat – I’ve learnt my lesson.

    • Thank you for this comment. It’s helpful to me. At 53, I’m experiencing the same thing so I started doing research on this topic. “The belly fat thing is quite horrifying.” I can completely relate to this sentence and I’m glad I’m not alone. All the best to you.

  • I’m 51 as well! I’m in menopause Everything changes! You posed two great questions bc I’ve experienced a little extra around me waist Thank goodness I haven’t had cravings of sugary things so far Thanks for explaining this so well! I’m trying to look into going more Keto I appreciate you!

  • Thank you Dr. Becky for this video…I’m way beyond menopause but I know exactly what you’re saying in that the body does change and the belly fat just got out of control…My body was turning into the body I said I’d never have…I was ready to just give up and give in until I found your video…I actually found your video a few years ago but thought “nope that’s not for me”…Then you got my attention one day back in early summer and I’ve not looked back…I can already tell a huge difference in my body…The bloating is absolutely gone…I’ve had swelling in my left foot for 25 years and since “doing” your program, I can actually see the bone in my foot again…That’s “proof in the pudding” for me…I’m ready now and waiting on your recipe book to get started in some good, low carb dinners…I’m so excited and at 65, I see hope for health in my older age…Thank you God is all I can say and Thank you Dr. Becky for caring and sharing your knowledge with us…Your coaching program is wonderful and you are an excellent teacher…Judy

  • Belly fat is so frustrating. I was peri menopausal at 46 – at 55 my symptoms have mostly settled but I’m still 8kg heavier than I’ve been my entire adult life. Thankyou for speaking so clearly and concisely.

  • This was very helpful in understanding why I have gathered fat around my tummy. I started doing intermittent fasting a couple of months ago and increased healthy fats several months ago just because I read that it was good to do. Since then, I have noticed a decrease in some stomach fat, but not enough yet. I am grateful for all the tips and information you gave here and will continue with my goal to lose, at least, most of this fat. Thanks for sharing this very important and interesting information.

  • And move move move ! Just 10 minutes of walking a day at any pace helps in weight loss and strengthens bones and muscles especially if arthritis is kicking in. This was a refreshing video as it was delivered in a gentle manner and not trying to sell anything.

    • 10 min won’t do anything for me. I need about 30, but I have joint problems, so it’s a vicious circle.

    • I am 54 and post me-no-pausal, and it is a hard road…. Intermittent fasting alone works for me to a certain extent, then I realised that I have to move more. Have just bought a mini trampoline and will try and do 20-30 minutes a day, or go for a walk.

  • I am finding your videos very helpful. I have put on weight in the past 5 years due to menopause and emotional eating after the loss of my daughter. I have recently had to start low dose blood pressure medication. My goal is to lose the belly fat using your suggestions and be able to stop the blood pressure medication. Thank you for posting these informative videos.

  • Thank you for a thorough, concise overview of what is happening to me and so many others. After watching your other videos I have added avocados, walnuts and avocado oil to my diet. And I’m being more mindful when I do indulge in things that may not be a part of the suggested eating plan. I really appreciate you sharing this info. 🙏🏾🙌🏾👏🏾💥❤️❤️❤️

  • That’s me, the perfect storm! I was never overweight until menopause. I am about to start a 16: 8 fast, currently I eat in a 12 hour window. Great video thanks Doc.

    • This year has done a number on me. Since the covid 1st wave in the spring I have gained 35 lbs. I am 57 post menopause this info in the video is so helpful. Low carb/IF is my ticket to getting the muffin top off.

    • @Sandy Scuba ummm honey thats not menopause, thats covid weight gain! Millennials! i am 42 and very fertile get my periods every 30 days and gained 30 bls in one year. Having a difficult time loosing.

    • I’m 56 too, been intermittent fasting for 3 years, so I start eating at noon, stop by 7 or 8:00 pm at the latest, at least I’m not gaining anymore weight and it’s fairly easy, could stand to lose 10 pounds so need to add exercise I’m thinking.

    • I’m 44 and reached early menopause during Covid. I lost 40 lbs during COVID by going very low carb and fat. But since getting closer to menopause I gained 15 back. I still am doing low carb but not being as restrictive since it just was not sustainable. I hate that it is mostly held in the belly. I never had to worry about belly fat until I turned about 40. I was able to reverse diabetes and I exercise regularly. Anyway, this is my new normal; I eat low carb, check my glucose, and exercise regularly. I appreciate the change.

  • I had my daughter at 40. At 4 months postpartum I saw and felt my slim body change, despite her nursing for 3+years. The extra weight, the itchy body, the brittle nails, the dry derma patches on my skin, the heavy night sweats if I share a bed with my partner, the twice now frozen shoulders… yet all the bloodwork shows that everything is optimal if I just increase my sodium intake a little.
    It can drive a woman batty.

  • Intermittent fasting is a game changer for me. This past month I cut gluten because I’ve been told I’m gluten intolerant. I feel like a new woman. Been dropping weight finally! I still get sugar cravings that I fight but I have a much better handle on it now

  • Thanks for the helpful information
    If I may share my case…
    1. Quit sweet tea, Starbucks drink, soda- lost 10 lb in 1st month without exercise nor other diet
    2. I bought a treadmill and a rebounder for building an exercise habit routine
    3. I started 20-30 minutes light walking then gradually increased the time to 60-80 minutes, 3-4 times a week
    4. Low carb, more meats and vegetables and ample water
    5. Total loss of 50 lb in 8 months so far
    6. Still having a mission around belly and insomnia though, feeling much better (5’ 3”, 113lb, age 50 woman)
    7. A real report!😄

    • Sunflower lecithin is said to be good fat. I can’t fast-feel like I’m starving. I hit 50, was 135lbs before then, then 150lbs. I never go up or down-stuck here since 50+ Sleep, yes, is bad. Considering natural estrogen replacement. I quit sugar, bread..still stuck at 150..I must say, haven’t got much exercise consistently since Covid, but losing my lovely trimness is a grief. I still hang onto clothes I can no longer fit into. Hope reigns though, and I’m determined. I wonder if a toxic environment contributes to this. My nana had no problem with this, so I’m not convinced it is solely an age thing..probably nutritional deficiencies here. I’ll look into this.

    • I am glad it works for you. Unfortunately not for me: sweet tea, Starbucks, and soda drinks have been always out of my diet. I do not eat cookies, cake, ice cream, and other desserts at all. I eat very little cheese, meat only occasionally, almost no bread. Nonetheless, after menopause I gained 25 lb. I had to change my wardrobe completely as nothing fits anymore. It is awful. Exercise will definitely help but not without diet adjustment and I do not really know what to do about it.

  • I am a 57-year-old post-menopausal woman. Have been doing strict keto since June. Lost quite a bit, then hit a stall for well over a month. Solution: no more MCT oil, and I reduced my fat intake. Presto! The weight is now falling off me again. 33 pounds since June. Ladies, watch the fat intake. You want your body to burn the fat off your body, not just the fat you eat.

  • Hello Becky, I have been watching a lot of videos on menopause, weight gain, and hysterectomy. I am having some major health issues with T1D (1962-2020), endometrial hyperplasia, fluid retention, and having to decide to go ahead with the hysterectomy in 2021. My body is doing weird things and I cannot find anyone to talk to about all my problems combined. Due to COVID-19 no one is open for business to help me solve my issues. Would you be able to chat with me for some advice?

  • Great video! I watched as I wanted to make sure I was on the right track! I started peri-menopause when I turned 45 and full menopause when I turned 51. I am also on hormone replacement therapy. At that time I also quit smoking. I have lost over 100 lbs three times in my life time. Needless to say I was going extremely insulin resistant. I tried eating better but still packed on the weight. I needed to do something. In January 2021 I started intermittent fasting from 7pm to 1pm everyday and weight watchers. I only lost 4 lbs from January 22 to March 7. I was very discouraged and angry with myself. My sister in law told me that day about keto. I tossed all my cereal and in the trash! I have lost 80 lbs since March 7, 2021😊 I still do fasting along with healthy keto. I have 40lbs to go!!! Honestly I believe I will be able to remain low carb and low sugar for life!

  • This was explained very well. I’m 51 & have gained 20 lbs in the last 2 1/2-3 years. Never in my life have I had weight problems until now! It’s taken me quite some time to wrap my head around the keto diet & IF, but I am willing to try it now. I am desperate to get my body back!

  • This is so helpful. I was wondering what was happening to my body. At 49, I’ve entered menopause during the stress of a cross country move. But the weight gain is nothing like I’ve ever experienced. Thank you for explaining this so well.

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